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Training Plan for Saturday November 16th 2019

A1) front rack reverse lunges

- 2 warm up sets then
- 3 sets of 12 @...

i) barbell @55% of 3RM f.squat
ii) DB @70% of 8RM g.squat (combined)

A2) handstand practice or plank hold

- 3 sets of 15-60s

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) straight arm plank hold

B) 4 rounds

- 45s weighted sit ups @10-20% bdywt
- 15s rest
- 45s double DB farmer hold @30-40% bdywt per hand
- 15s rest
- 45s burpees
- 15s rest
- 45s russian kb swings @30-40% bdywt
- 15s rest

C) Accessory

- 2 min couch stretch per side
- 8.8.8.8 banded elbow circles

Notes:

- adhere to red-yellow-green light during handstand practice
- be sure to work for entire 45s window in part B)
- RPE of 7/10